Stop Counting Calories With Intermittent Fasting!
For years, daily calorie restriction has served as the standard method for achieving weight loss. But a recent study conducted at the CU Anschutz Health and Wellness Center (AHWC) suggests that intermittent fasting, specifically the 4:3 approach, in which participants restrict calories by 80% on three non-consecutive weekdays and eat normally on the other four days each week, may offer a sustainable alternative for some individuals.
A year-long trial, recently published in Annals of Internal Medicine and led by Dr. Vicki Catenacci, found that participants following a 4:3 intermittent fasting (4:3 IMF) regimen lost more weight than those following traditional daily caloric restriction (DCR). The study randomized participants into a structured 12-month behavioral weight loss program, directly comparing traditional DCR with 4:3 IMF. Importantly, both groups were prescribed the same weekly calorie deficit (-34.3%). A subsequent secondary analysis, led by an AHWC doctoral student, Matthew Breit, and published in Nutrients, examined how the two approached affected eating behaviors and appetite hormones.
The findings showed that intermittent fasting can be equally or even more effective than daily restriction for some individuals. Participants following the 4:3 IMF plan also reported meaningful psychological benefits, including reductions in binge and uncontrolled eating behaviors. In contrast, those in the DCR group experienced increases in these behaviors, underscoring the difference between flexible and rigid approaches to dieting.
Excerpted from University of Colorado Anschutz
